← Myths checked
Limited evidenceMyth check

Detox diets and juice cleanses flush out toxins and fat

There is no good evidence that detox diets remove toxins or fat. A review found no randomised trials of commercial detox diets in humans, and the quick weight drop comes from very low calorie intake, water and gut contents, which tends to return once normal eating resumes. Your liver and kidneys already do the detoxifying.

What the science says

  • Detox diets eliminate toxins Limited evidence

    Klein and Kiat's 2015 review found very little clinical evidence: a handful of small studies with flawed methods, and no randomised controlled trials of commercial detox diets in humans.

  • Detox and juice cleanses produce lasting weight loss Limited evidence

    Obert and colleagues' 2017 review of popular weight-loss strategies concluded that juicing and detox diets work only because they cause extremely low calorie intake for short periods, and tend to lead to weight gain once a normal diet resumes.

  • Weight loss from any diet comes down to calorie restriction Moderate evidence

    The same 2017 review noted that the fad approaches it covered, from detox to intermittent fasting and paleo, all achieve weight loss through reduced total calorie intake rather than special properties.

What to do instead

Skip the cleanse; use a moderate calorie deficit you can keep for months, with enough protein and regular tracking.

DeficitModerate, aimed at about 0.5–1% of body weight per week
ProteinAbout 1.6 g/kg body weight per day
TrackingWeekly average body weight and waist measurement
JuiceIf you like it, count it as part of your calories, not as a cleanse

Who should be careful

Multi-day juice fasts, laxative or 'colon cleanse' products and some detox teas can cause dehydration, electrolyte problems or interact with medications. People with diabetes, heart, kidney or thyroid conditions, anyone with a history of an eating disorder, and anyone pregnant or considering weight-loss medication should plan weight loss with a physician or registered dietitian rather than on their own.

Frequently asked questions

Do detox diets remove toxins?

A 2015 review found no randomised trials of commercial detox diets in humans and only small, flawed studies.

Why do I lose weight on a juice cleanse?

Because calorie intake becomes extremely low for a few days; a 2017 review found the weight tends to come back once you eat normally.

What works better?

A moderate calorie deficit sustained for months, with enough protein and regular tracking.

Scientific references

More myth checks